2 Rounds of:
10 Light Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor
GET FIT
With a 30:00 Running Clock: Complete 4 Rounds of:
400m Run
15 Pull Ups
10 Deadlift 245/165
then
w/ remaining time Complete 1 Deadlift rep OTM build across reps
(WELLNESS WOD)
4 Rounds of:
200m Run
10 Band Assist Pull Ups
10 Deadlift (light/perfect)
Then DL EMOM w/ slightly heavier weights
COMPETITORS EXTRA
AMRAP 12 of:
Climb the Ladder
6 Calorie Row
3 Squat Snatch 135/95
12 Calorie Row
6 Squat Snatch
18 Calorie Row
9 Squat Snatch etc...
COACHES NOTE:
The focus today is obviously on the Deadlift. During the workout, the sets of 10 should be UB and smooth. Avoid letting athletes get carried away with moving poorly in exchange for heavier weights AT ANY POINT. If they can't meet your standard, they shouldn't be allowed to pick it up!!
ATHLETES NOTE:
Don't get overly ambitious on the DL singles to follow the workout. It's more important you can stay braced and move decent weight after the post workout fatigue starts to weight on you. Control each rep back to the floor as well, no dropping from the hip!
BODYBUILDING WORKOUT
Routine 5a: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 20-30 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)